Exercise during pregnancy has a lot of benefits: studies show that it boosts mood, helps improve sleep and even relieves aches and back pain. It also helps prepare your body by building your stamina and strengthening your muscles. Staying fit and active while you’re pregnant can help you get back into shape faster than you would expect.
Research also shows that a daily dose of exercise can help manage those people diagnosed with gestational diabetes and preventing any additional complications. Light to moderate daily exercise for at least 30 minutes a day can help your blood circulation, and control any unnecessary weight gain. But what are the best kinds of exercise fit for pregnant moms?
Studies show that swimming is the best form of exercise for both arms and legs. It also reduces swelling and has cardiovascular benefits as well. Since water disperses your total weight around and neutralizes gravity, it helps you to move faster and makes you feel lighter at the same time. It’s also very gentle on the joints and helps relieve any swollen ankles.
Walking is considered to be one of the best and easiest cardiovascular exercises for any person, including pregnant women. It’s not as strenuous as going to the gym and doesn’t have any major effect on both your knees and ankles. It doesn’t also require any tool or equipment for it. Keep in mind that you have to know your limits when you walk. Always bring a bottle of water to keep yourself hydrated.
Dancing may not be a thing for everyone, but it can actually get your blood circulation going. You can even do it in your living room! Just make sure that you are very cautious about doing some routines that may require you to leap, jump, or twirl. One great alternative for dancing would be Zumba. Zumba classes wouldn’t require you to do any intermediate or advance routines and it’s also fit for all ages.
Yoga both strengthens your core and back muscles, it also help you stay focused and relaxed. Studies show that it can help you with your labor, making it much shorter and more comfortable. Yoga is a form meditation and mainly focuses on both emotional and physical well-being. It also relieves any tension from your lower back, upper back, neck and shoulders, and even hips and chest. Together with its breathing exercise, yoga also helps calm your nerves, making your nervous system go into the parasympathetic mode, which causes your body to relax.
Silly as it may sound, Kegels is the latest form of exercise made specifically to focus on one’s hips. Giving birth would require moms to have very tough pelvic muscles. So it is very important to keep those muscles strong until it’s time to give birth. Some studies have shown that women who regularly do pelvic floor exercises have shorter active phases of labor if compared to those who don’t. Doing Kegels is easy. You just have to hold your breath for five seconds and relax. Do it for 10 consecutive times, five times a day.
Stretching exercises are simple and easy. It makes your muscles limber and warm, which is a great thing especially when you’re pregnant. Stretching exercises are extremely important especially before doing any strenuous activities.
Tailor exercises are made to tone down the inner thighs and the pelvic floor, making it more flexible. This type of exercise also helps relieve low back pain for pregnant women. There are two major types of tailor exercise:
Tailor Sit: You have to sit on the floor with your ankles crossed and your knees bent forward. You have to keep your back straight relaxed.
Tailor Press: You have to sit on the floor with your knees bent and the bottoms of your feet close together. Pull your feet towards your body while you grasp your ankles. Place your hands under your knees afterward. Follow it with some breathing exercises while pressing your knees down with your hands. Then do the counter-pressure by pressing your hands up against your knees and holding it for five seconds.
These are just some of the exercises that any pregnant women can do during their prenatal stage. It is important that you keep yourself fit to prevent any complications during your labor. Studies show that pregnant women who are fit and are active tend to experience less pain when on labor. You also have to know what exercise during pregnancy is good for you. Avoid any contact sports while pregnant or any skip activities that might cause you to fall. Always make sure to talk to your healthcare provider to know what exercises would fit for you.